Nutrition Around the World: Peru
- Intern Foodies
- Jan 27, 2020
- 2 min read
Updated: Jan 29, 2020
📷 Bienvenidos a Perú!
Peruvian cuisine represents anything from traditional dishes of its indigenous peoples to exciting new fusions influenced by other cultures. With its diverse ecological climate, it is home to an abundant supply of different crops. Peru has definitely made its mark on modern food trends and has become one of my favorite cuisines to explore. In this post, I’ll be delving into the "superfood" qualities of one of Peru’s traditional staples, quinoa.
Quinoa, Mother of Grains📷
Quinoa (pronounced "keen-wah") originated in South American Andes of Peru and Bolivia. Although this grain has recently sparked growing popularity by health-seekers, surprisingly this grain has been around for at least 5,000 years. Long before it was a trendy "superfood," Peru was given the gift of Quinoa, referred to as the "Mother of Grains or Inca Gold," a staple food to the Inca civilization.
There are many reasons why quinoa is worthy of this title and Peruvians have the insight on why. It's protein-packed, gluten-free, vitamin-rich, and many more but when it comes to defining quinoa, it gets a little bit more complicated. Though classified as a super grain, it's actually not a grain at all, but a small seed containing leafy greens similar to spinach and Swiss chard. It has masqueraded as a grain because of its similar texture, nutritional qualities and preparation to other grains like oatmeal and rice. Due to its ability to survive intense weather conditions, it has been a vital crop and pivotal part of Peruvian cuisine.
The health benefits of quinoa are abundant and totally worth trying. Unlike most plant proteins, quinoa contains all essential amino acids our bodies can't naturally produce. It is considered to be nutritionally denser than brown rice, containing higher amounts of fiber, protein, calcium, iron, and lower in carbohydrates. It's packed with antioxidant properties known to reduce inflammation and contains omega-3 and omega -9 fatty acids.
Eating the Peruvian Way
Today, there are more than 120 known variations of quinoa, differing in color and flavor. Known for its versatility, the Inca use quinoa in several of their dishes and consumed much like people eat other grains. In other words, if you could make rice, you can make quinoa! Expand your palate and give some Peruvian favorites a try. Attempt something as simple as a Quinoa Salad, tossed with your favorite veggies, queso fresco, and olive oil or dabble in a slightly more complex cuisine like the Atamalada Peruvian Quinoa Stew.
Quinoa is a nutritional powerhouse and its presence in your diet can get you on track to leading a longer, healthier life!
Resources:
Food and Agriculture Organization of the United Nations. (2013) International Year of Quinoa: History and Origin. Retrieved from:
Ranilla LG, et al. J Med Food. (2009). Evaluation of indigenous grains from the Peruvian Andean region for antidiabetes and antihypertension potential using in vitro methods.
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